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Creatine is undoubtedly a natural phenomenon among dietary supplements. It is one of the best researched and most universal compounds. In the past, it was used mainly by bodybuilders and people practicing strength sports. However, today the vast majority of athletes include creatine in their supplementation. This is why it is worth taking a closer look at this supplement, which is superior to other popular nutrients in many respects.
Creatine – what is it?
Creatine is a chemical compound that occurs naturally in animal and human organisms. It is found in vast quantities in muscle tissue. For this reason, the primary source of creatine in our daily diet is meat. Unfortunately, it would be practically impossible to cover the recommended daily requirement for creatine with the diet alone. Therefore, athletes must use supplements to obtain an adequate supply of this compound.
What does creatine do?
To describe the mechanism of creatine action, one would have to write a massive article with many chapters. Therefore we will mainly focus on describing some essential tools. Scientists have proven that during intense physical activity, creatine accumulated in muscles starts releasing energy. Thanks to this support, the body can perform a specific action for longer. However, this is not all. Creatine has anabolic effects, and at the same time, it inhibits catabolism. Thus persons taking such supplementation may obtain products in the form of faster regeneration and increased organism’s efficiency. Importantly, all these results have been confirmed by hundreds of independent studies.
When to use creatine?
Creatine has universal properties, thanks to which it can be used by practically all people who engage in intense physical activity. However, as far as the time of creatine intake is concerned, opinions differ. Some manufacturers recommend using it on an empty stomach, whereas others recommend taking creatine after breakfast. A similar discrepancy involves supplementation in a circular training scheme. Some use it before and others after training. Therefore, the best solution seems to be to divide the daily dose and supplement creatine at convenient times.
How to use creatine?
At one time, it was common practice to use creatine in cycles. Each cycle began with a so-called loading phase, which took about 20-30 grams of creatine per day. In this way, its level in muscles could be quickly replenished. After a week, this dose was reduced to 2-3 grams per day, then the so-called maintenance phase.
However, today it is more and more popular to take creatine permanently in 3-5 grams per day. After a few weeks of such supplementation, a sufficient amount of creatine accumulated in the muscles. However, even with such a scheme, it is also worth taking short breaks from time to time. This will allow your body to absorb creatine from other sources.
Practically every creatine manufacturer recommends its dosage according to its criteria. The fact is, however, that the critical factor in determining the daily dose is body weight. Therefore, the amount may be as high as 0.2-0.25 grams for each kilogram of importance in the loading phase. On the other hand, in the maintenance phase, it will be around 0.05 grams per kilogram of body weight. It is, therefore, worth adjusting the dose to your needs.
With higher doses of creatine, some people may experience minor gastrointestinal problems. To reduce this risk, it is sufficient to divide the daily dose into several smaller portions. This will make it much easier for your body to absorb creatine.
How to choose creatine?
There are many different forms of creatine available in shops. The most tested and also the best-researched form is monohydrate. It is also worth paying attention to its micronized version. A slightly higher absorption capacity characterizes it. If the classic monohydrate is not an option, you can also take creatine in the form of malate or monohydrate. However, it is worth emphasizing here that each creatine will have a beneficial effect on our bodies.
Best creatine UK
All statistics show that creatine is one of the most popular supplements. This is why it can be found in many different shops. However, if you want to buy your supplements only from reliable places, Cross The Limits will be an ideal choice. As an experienced distributor of nutrients for athletes, we focus mainly on a professional and dependable approach to sales. Our assortment includes only proven preparations, which we usually obtain directly from manufacturers. We also carefully monitor the entire process of storage and subsequent shipment of supplements. All this is to ensure your complete satisfaction. We invite you to take a look at our offer of creatine supplements.
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